Millions of adults will experience at least one depressive episode this year. Seasonal affective disorder also known as seasonal depression, is when a person experiences serious mood change during the winter. In fact, about 9.5% of American adults are suffering from depression. Depression is the leading cause of disability, and is attributed with a major loss of productivity at work. It can affect concentration, productivity, alertness, and cognitive function. What does this have to do with exercise you might ask Research guided toward the association between exercise and depression has been increasing since the 1900s, and continues to increase today.Exercise is just as effective as psychotherapy in relieving depressive symptoms. Compared to therapy alone, running coupled with seeing a therapist results in much more effective treatment during the winter, but is not a replacement for professional care (if necessary). There is much less sunlight than in spring and summer, and depending on location, the weather might greatly reduce one’s daily activity. Regardless, exercise can be a useful tool during the cold months to combat seasonal depression.
Some of the well-known benefits of exercise include reducing the risk of disease, lowering blood pressure and increasing energy. I feel the most effective, yet least used methods of treatment for anxiety and depression is physical activity. Exercise not only changes us physically, but affects our mental state as well. It does so in a number of ways:
- Releases receptors in the brain called endorphins, chemicals that circulate through the body and reduce the perception of pain.
- Stimulates norepinephrine, a neurotransmitter that can directly improve mood.
- Another theory suggest that the increase in body temperature due to exercise has a calming effect, improving one’s general mood
- Reduced stress and fatigue are long-term effects of chronic exercise. When stressed or anxious, the heart rate is elevated and blood pressure may become elevated.
- Exercise helps regulate sleep patterns and will improve sleep quality.
- Chronic exercise will cause a reduced heart rate and improved blood pressure, helping the body respond better to stress.
- When the brain is stressed, the rest of the body is impacted as well. Conversely, when your body feels good, so does your mind.
The main reason many do not exercise is because they feel they do not have the time. ACSM general guidelines recommend adults get at least 150minutes per week of moderate intensity physical activity per week. The amount wanted or needed to alleviate stress will be specific to that person, though.
Even when time is not a barrier, many have difficulty starting, and even more difficulty maintaining a schedule. Thanks to technology, there are many interactive ways track progress. This helps to boost confidence and self esteem by setting and reaching reasonable goals. Seeing these results, sharing them on social media and receiving positive feedback from loved ones can increase motivation, and will make you more likely to adhere to your exercise routine. Physical activity is a great tool for intervention because there are scores of activities and hundreds of exercises to try and find what fits you best.
References:
- Weir, Kristen. The Exercise Effect. American Psychological Association. Dec. 2011. Web. 18 Feb. 2016
- Miller, Michael Craig, M.D. “Exercise and Depression.” Harvard Health Publications. Harvard Medical School, 9 June 2009. Web. 18 Feb. 2016.
- Craft, Lynette L., Ph.D., and Frank M. Perna, Ed.D.,Ph.D. The Benefits of Exercise for the Clinically Depressed. The Primary Care Companion to the Journal of Clinical Psychiatry 6.3 (2004): 104-11. NCBI. Physicians Postgraduate Press, Inc., 5 Feb. 2004. Web. 18 Feb. 2016
- Exercise for Stress and Anxiety. Anxiety and Depression Association of America. July 2014. Web. 18 Feb. 2016.
- ACSM Issues New Recommendations on Quantity and Quality of Exercise. ACSM. Web. 18 Feb. 2016.
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